Kenneth Jay - THE CARDIO CODE

THE CARDIO CODE

POWER

ENDURANCE

EXPLOSIVENESS

HEALTH

AND YOUR HEART

- LIMITLESS CARDIO-VASCULAR HEALTH AND PERFORMANCE

Kenneth Jay

VELOCITY ApS

Slangerup, Denmark

Copyright 2014 by Kenneth Jay.

All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the publisher, addressed Attention: Permissions Coordinator, at the address below.

VELOCITY ApS

Plantagevej 8

Slangerup, 3550, Denmark

CardioCode.dk

info@cardiocode.dk

Book Layout 2014 BookDesignTemplates.com

Editing by FirstEditing.com

Photography 2014 Stine Sophie Winckel at stinesophiewinckel.dk

Graphic design and illustrations 2014 Amber Holmblad at HolmbladCreative.com , ah@holmbladcreative.com

With additional pictures from 2014 colourbox.dk

Quotes courtesy of BrainyQuote.com

Ordering Information:

Quantity sales. Special discounts are available on quantity purchases by corporations, associations, and others. For details, contact the Sales Department at the address above.

THE CARDIO CODE LIMITLESS CARDIO-VASCULAR HEALTH AND PERFORMANCE

Kenneth Jay 1 st E-book ed.

ISBN 978-87-997664-0-6

Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.

The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them.

This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.

The author and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the training methods described in this book, be sure that your exercise equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and comfort level.

In other words

Dont be stupid. There is no prestige in being nominated for a Darwin Award . Make sure to listen to your body and the signals it sends. ALWAYS seek qualified, professional help whenever necessary and do not ignore symptoms. See a REAL doctor/physician instead of asking about your health on an internet forum or ignoring signs and concerns.

Enjoy the book!

Nothing has such power to broaden the mind as the ability to investigate systematically and truly all that comes under thy observation in life.

MARCUS AURELIUS

A WORD OF CAUTION AND ENCOURAGEMENT

The training programs outlined in this book are very challenging and you may need to take your time working up to the suggested training routines and methods. Any type of new activity is hard on the body and you have to make sure it adapts to the load slowly and progressively. If you have never sprinted or rowed etc. at a really high pace with a substantial cardio-vascular load, please take your time and let your joints, tendons, and ligaments adapt to the training. Also, with any type of bodily discomfort, especially pertaining to your heart, please dont ignore it. Get it checked out by a medical professional. It is your own responsibility to take care of yourself.

You may need to train several weeks/months before your body can handle being tested. That is okay. It just means you have to train for the performance tests suggested in this book. Injuries are not cool and you should always listen to the signals your body sends. Make sure to stay hydrated and dont worry if you cannot complete the full programs in the beginning.

It will come.

Be patient.

Monitor your heart with a heart rate monitor and track changes in blood pressure and resting heart rate on a regular basis. Get plenty of sleep, do joint mobility and stretches, and get body work done by a skilled sports massage therapist. Remember, you have your whole life to get better - you dont have to achieve it all in 6-8 weeks! Address training the smart way. Get a knowledgeable coach to help you and follow the advice he or she provides.

Also, download an app for your smartphone that measures distance and speed or get a GPS tracker that allows the same, either in real time or one that stores it as a data file.

Exercising your heart, as described in this book, is one of the most beneficial things you can do to increase longevity and resilience as well as performance. It will help you burn fat and build explosive muscle that enables you to endure any activity you choose to challenge yourself with, and it will provide you with applicable and repeatable power.

Your heart is the most important muscle in the entire body. Give it the attention it deserves.

All the best and I hope you enjoy the book. You have taken the first step towards better cardio-vascular health and performance. For that, I applaud you!

Become limitless,

Kenneth Jay

The less effort, the faster and more powerful you will be.

BRUCE LEE

Contents

To my wife and two amazing boys

Gratitude

For giving me a reason to carry on

I love you with all my heart!

Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.

ARISTOTLE

IN 2006, I GOT MY BACHELORS degree in exercise physiology from the University of Copenhagen, doing a small training intervention study on the cardio-vascular response to repeated kettlebell snatches. Back then, kettlebells were virtually unknown in Denmark and most of Western Europe, but at the time, I had been doing kettlebell training for more than two years. I chose that particular subject because 1) back then, there was very little scientific literature available on kettlebell training apart from (to my knowledge) a study by Farrar et al. from 2010 (1) and 2) I was very excited about kettlebell training. Also, at the time, the effects of kettlebell training were claimed to be more or less incredible, with quotes such as (original source unknown):

Voropayev (1983) tested two groups of subjects in pull-ups, a standing broad jump, a 100m sprint, and a 1k run. He put the control group on a program that emphasized the above tests; the experimental group lifted kettlebells. In spite of the lack of practice on the tested exercises, the kettlebell group scored better in every one of them!

The source referenced in the quote was not possible to find anywhere other than in commercial kettlebell training books available in the United States, which made doing a study on it even more interesting. Even back then I knew that if the original studies were not available via university libraries, PUBMED, or MEDLINE, chances for the existence of the research would be pretty low, and even if it did exist in some handwritten Russian language format, it would be highly unlikely that it would live up to any of the standards required for a scientific publication and established knowledge. Therefore, I was highly motivated to try and take the initial step in getting some actual data on the cardio-vascular responses to maximal kettlebell work.